*New Softgoods Order Shipped Direct to you HERE (First wave of orders will be placed the morning of Monday the 20th)

WOD:

1a) 0:00 – 21:00 – Back Squat – Every 3:00 x 7 sets: 7 Reps @ 60-70%

Use the same loading as last week, adjust slightly as needed if you over or underestimated your abilities. Loading should be moderately difficult. If you don’t have access to a Squat Rack, perform this as a Front Squat, taken from the floor, @ 10 reps instead of 7.

1b) 21:00 – 27:00 – 6 minute AMRAP for Quality:

10 Front Rack Box Step-ups

15 Box Jumps w/Step Down

20 Russian Kettlebell Swings

For the Step-ups alternate legs each rep…if you don’t have a box/platform that puts your knee/hip in line you can change to a Front Rack Split Squat performing 5 on 1 side, then 5 on the other. Step down on the Box Jumps, focus on landing as tall as possible, i.e. maximum jump height. Be aggressive with your hip snap on the swings and focus on really loading those hamstrings.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

Warm-up

Body

Move

Sport

Extra Work